Archive for February, 2015

Saturday 20150228 Open Workout

Posted: February 27, 2015 by eweirick in Uncategorized

Video, pictures, and standards courtesy of CrossFitHQ.

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WOD:

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

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WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

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Post Scores to Comments

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Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

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Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

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Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

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In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

For scaled Masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head.

At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are permitted.

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to- overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. Touch-and-go is permitted. No bouncing.

If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

For Workout 15.1a, the clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Video, pictures, and standards courtesy of CrossFitHQ.

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Xtra (can be performed on your own and are HIGHLY recommended):

Pigeon Pose x 2 min per

Couch stretch x 2 min per

Doorway stretch x 2 min per

Forearm roll out

Friday 20150227 2015 CrossFit Open Workout 15.1

Posted: February 26, 2015 by eweirick in Uncategorized

Video, pictures, and standards courtesy of CrossFitHQ.

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Friday Night Lights! Don’t forget, you can come perform the 15.1 workout with your CF TOTF family Friday night at 6:30 p.m. We’ll have coaches there who have completed the required judges course and can validate your scores for the online submission. After everyone is done, we’ll hit up Buffalo Wild Wings! Both the 6:00 a.m. and 11:00 a.m. sessions will perform 15.1 for their workout of the day as well.

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WOD:

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

.

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

.

Post Scores to Comments

.

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

.

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

.

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

For scaled Masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head.

At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are permitted.

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to- overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. Touch-and-go is permitted. No bouncing.

If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

For Workout 15.1a, the clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Video, pictures, and standards courtesy of CrossFitHQ.

.

Xtra (can be performed on your own and are HIGHLY recommended):

Pigeon Pose x 2 min per

Couch stretch x 2 min per

Doorway stretch x 2 min per

Forearm roll out

Thursday 20150226 Open Workout

Posted: February 25, 2015 by eweirick in Uncategorized
A couple of announcements today: 
First, if you’re available this Saturday and interested in competing in a rowing challenge, there is an event at Creighton. It is a 2K race and you can compete as an individual or team. There will be awards for the top 3 males, top 3 females, and top 3 coed teams. Please be aware that since we got this notification somewhat “time late”, there is no guarantee that your t-shirt size (which is included as part of the registration cost of $25) will be available. For more details and to register before Saturday, follow this link. You can show up the day of and register if you prefer, they said they will make room for you.
Second, tonight is the beginning of the 2015 CrossFit Open! CF TOTF will be performing the Open WODs every Friday and if you’re interested in participating in “Friday Night Lights”, please ask your coaches. The Open is the beginning of the “CrossFit Games Season”. In celebration and to motivate us all to give 110%, let’s take a look at this documentary on last year’s season.

Video courtesy of CrossFitHQ.

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S/S/S:

Mobility/Prep for WOD

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WOD:

10 min Practice DU’s

10 min Practice Cleans (Bar Only)

10 Min Practice Rowing Tech (30spm)

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Scaling Options:

None

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Xtra:

None

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Homework (Done on your own time outside of class):

Watch for 15.1 to drop!

Wednesday 20150225 Open Workout

Posted: February 24, 2015 by eweirick in Uncategorized
New for the 2015 Open, the scaled division.

Video courtesy of CrossFitHQ.

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S/S/S:

Prep for WOD

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WOD:

5 RFT

400m Run

12 DB Snatch Each Arm (70/55)

10 Pull-ups

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Scaling Options:

Row 500m

Snatch by weight

Ring Rows

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Xtra:

Reverse hypers 3 rounds 10 reps only dropping 4 inches from top then 10 reps full

Hang from rings x 2 min

Roll out posterior chain x 2 min

Tuesday 20150224 Open Workout

Posted: February 23, 2015 by eweirick in Uncategorized
Changes for the 2015 Open.

Video courtesy of CrossFitHQ.

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S/S/S:

Front Squat

5, 5, 5+

add 5 from 9 Feb

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WOD:

3 RFT

500m Row

60 Sec Rest

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Scaling Options:

None

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Xtra:

Seated box Jump – 5×5 at max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side

Monday 20150223 Open Workout

Posted: February 22, 2015 by eweirick in Uncategorized
Why are you doing the Open?

Video courtesy of CrossFitHQ.

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S/S/S:

Bench Press

5, 5, 5+

add 2.5 from 12 Feb

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WOD:

Reduce the Weight by ~ 25%, then…

Partner WoD

Bench Press 10 reps

1 Deadlift 315/205

Partner A Bench, B spots, then A Deadlifts

Partner B Bench, A spots, then B Deadlifts

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Scaling Options:

Scale weight as needed.

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Xtra:

HS Walk Practice – 10 min

or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side

Saturday 20150221 Open Workout

Posted: February 20, 2015 by eweirick in Uncategorized
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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S/S/S:

Prep for WOD

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WOD:

“Rahoi”

12 Min AMRAP:

12 Box jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Compare to 4 Jul 2013

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Scaling Options:

BJ – 20/16

Thruster – 75/55

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Xtra:

GHD  – 3×15

Hold bottom of squat 3×1 min

Perform these 2 as a superset (not for time)